2026-08-26

• Overview: This is the ninth and final week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week.

Weeks 1-3: Compound lifts that increase in load & decrease in reps
Week 4: Back-off with alternate lifts
Weeks 5-7: Compound lifts at higher percentages than weeks 1-3
Week 8: 3-rep max tests
Week 9: Back-off with alternate lifts

• You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.
• These can be performed as unbroken (touch-and-go) reps or quick singles, dropping the bar between reps.
• Focus on speed off the ground and a quick elbow turnover.
• Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

• Feet hip-width apart and grip shoulder-width apart.
• Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
• Keep your arms flexed and locked out through extension.
• As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.
• Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEAN

• Hang Power Cleans
• Sub Dumbbells
• Deadlifts

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

5 Power Cleans at a Light Weight
3 Power Cleans at a Moderate Weight

Build to Starting Weight

• Overview: This workout starts with higher reps before transitioning to lower reps and a heavier barbell. The reduced volume in the second half allows you to increase your intensity, provided you stay technically sound and keep the heavier barbell moving well.
• Row each 500/450m in about 2:00 and each 250/225m in about 1:00. The double unders should ideally be unbroken each round. The first power cleans are light enough for touch-and-go sets of 3-5 reps, while the heavier barbell should be completed in quick singles.
• The longer rounds should take around 3:00 each, and the shorter rounds around 2:00.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate to Moderate-Heavy
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 10-14 Minutes
• * If time-capped, add 1 second to your score for every incomplete rep. (100/90m = 1 rep)

• Row the first two rounds at a moderately hard, repeatable pace, then pick up the tempo as the rows shorten in the back half.
• Aim for unbroken double unders. Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed, letting your wrists do plenty of the work.
• Build this workout around the power cleans. We want to move through these efficiently, so approach the other movements at paces that allow for that. Some athletes will touch-and-go some reps, while others may perform singles throughout. However you approach these, the goal is to keep moving at a pace that never drains you. Keep your chest up as you aggressively pull off the ground, always keeping a strong back.

500/450 METER ROW

• 2:30 Time Cap
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 400m Run
• 2:00 Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

250/225 METER ROW

• 1:15 Time Cap
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 200m Run
• 1:00 Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)

DOUBLE UNDERS

• Reduce Reps
• 90 & 45 Single Unders
• Plate Hops
• Lateral Skater Hops
• 12 & 6 Burpees
• 1:00 & 0:30 Effort on Any Machine

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells, 35 / 25 lb & 50 / 35 lb
• Deadlifts, 135 / 95 lb & 185 / 135 lb

2 Rounds:
1:00 Easy Row
20 Single Unders
5 Power Cleans (Light)

2 Rounds at First Weight:
100m Row
10 Double Unders
3 Power Cleans

Quickly Build to Second Power Clean Weight